Healthy Menu Ideas for Winter: Menu 5
This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
See Daily Recommendations for a Healthy, Balanced Diet
See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
Salmon & Cheese Omelet w/English Muffin & Apple Juice 1 whole egg 2 egg whites 1 oz salmon, cooked 1/4 cup cheddar cheese, reduced-fat 2 tsp chives 1/2 cup (4 oz) skim milk Salt and pepper to taste 1 whole wheat English muffin 1 tsp butter 1 cup (8 oz) 100% apple juice |
|
449 calories |
 |
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| Lunch | |
Lettuce Wraps w/Vegetable Soup, Crackers & Milk 4 leaves romaine lettuce 4 thin slices of turkey lunch meat 1/8 cup avocado, mashed (spread on each leaf) 1/4 cup cucumbers, sliced thin 1/2 cup cherry tomatoes, cut in half Layer ingredients in each leaf and roll up. 1 1/2 cups vegetable soup, low-sodium 10 whole wheat crackers 1 1/2 cups (12 oz) skim milk |
|
535 calories |
|
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| Dinner | |
Mandarin Beef Stir Fry w/Sweet Potatoes & Milk Mandarin Beef Stir Fry Makes 4 servings 8 oz beef, top sirloin or top round steak, broiled, cut into bite-sized pieces 1/4 cup tangerine juice, fresh 2 Tbsp Hoisin or oyster sauce 1 Tbsp soy sauce, low-sodium 2 cloves garlic, minced 1/2 cup chicken or beef broth, low-sodium 2 cups broccoli florets 1/3 cup green onion, sliced 4 cups sliced Chinese or Napa cabbage 1 can (8 oz) water chestnuts, sliced and drained 3 tangerines, peeled and segmented 4 cups brown rice, cooked 1/2 medium sweet potato 1 1/2 cups (12 oz) skim milk |
|
582 calories |
|
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| Snack #1 | |
1 medium pear 16 oz water |
|
100 calories |
|
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| Snack #2 | |
1 medium apple, cored and sliced 1 Tbsp peanut butter, low-sodium 16 oz water |
|
224 calories |
|
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| Snack #3 | |
3 cups popcorn, low-sodium, low-fat 16 oz water |
|
100 calories |
| Total Calories: 1,990 | ||
| % Fat: 20% % Saturated Fat: 5% % Carbohydrate: 60% % Protein: 20% |
Sodium: 2, 301 mg Cholesterol: 309 mg Fiber: 41 g Vitamin A: 143% Vitamin C: 148% Calcium: 165% Iron: 65% |
Grains: 6 3/4 oz Vegetables: 3 1/4 cups Fruit: 4 1/2 cups Milk: 4 cups Meat & Beans: 5 1/4 oz |
Visit MyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Salt: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
